In the Green Mediterranean diet, there is a strong focus on plant-based foods which are rich in antioxidants.
The green Mediterranean diet is high in plant compounds called polyphenols, which are beneficial for your health. Some examples of high polyphenol foods are duckweed, broccoli, almonds, and green tea.
The green Mediterranean diet is also high in protein, iron, and vitamin B12.
What is the Green Mediterranean Diet?
The Green Mediterranean diet focuses on plant-based foods with lots of antioxidants. Foods rich in polyphenols include green tea, Mankai (duckweed), walnuts, broccoli, and olive oil. These foods also have significant amounts of iron and protein.
The Mediterranean diet is rich in heart-healthy unsaturated fats, fiber, and polyphenols. This diet also emphasizes plant-based proteins. However, you can include fish, poultry, and dairy products as well.
Additionally, you should include green tea, walnuts, and Mankai duckweed in your diet. According to a study published in the journal Heart, walnuts contain high levels of omega-3 fatty acids.
The benefits of the Green Mediterranean Diet
Reduced risk of heart disease
The green Mediterranean diet has been proven to reduce the risk of heart disease. This type of diet includes lots of fruits, vegetables, nuts, seeds, and fish but no red meat or processed food. It also promotes better insulin sensitivity and reduced levels of bad cholesterol.
In addition, it has been shown to reduce inflammation and oxidative stress. One study found that participants who followed a Mediterranean diet had a lower 10-year Framingham risk score, an indicator of future serious heart disease.
However, the researchers caution that the study’s sample size was too small to identify specific factors responsible for the effects.
In the Seven Countries Study, scientists followed 12,763 middle-aged men from 16 cohorts across the world. They found that participants who consumed the Mediterranean diet had lower levels of cholesterol, triglycerides, and low-density lipoprotein cholesterol.
The diet also decreased levels of fibrinogen and was associated with a reduced risk of cardiovascular events.
Reduced risk of liver fat
Researchers have found that eating a green Mediterranean diet can reduce the risk of nonalcoholic fatty liver disease by 50 percent. This diet is high in polyphenols from green vegetables and fruits and limited in red/processed meat.
The diet can also lower intrahepatic fat, a marker of non-alcoholic fatty liver disease. These results highlight the value of lifestyle and dietary modifications for NAFLD treatment.
The diet is low in calories and carbohydrates, but high in protein. A typical day might contain about 1,500 calories for men and 1,200 to 1,400 calories for women. This would include about 40 grams of carbs and 100 grams of protein.
After a few months, the carbohydrate intake is increased to 80 grams. The diet also encourages exercise, with recommended physical activity levels of at least 30 minutes a day for most people.
Increased intake of healthy fats
There are several sources of healthy fats in the green Mediterranean diet. These include nuts, seeds, and fish. Duckweed, a plant similar to watercress, contains high levels of omega-3 fatty acids. Other great sources of healthy fats include flax seed and hemp seeds.
The green Mediterranean diet may reduce cholesterol, reduce inflammation, and lower the risk of heart disease. Researchers have also found that people on the diet had lower fasting and insulin levels.
The diet may also lower the risk of diabetes. Green tea and Mankai, two supplements found in the diet, may improve glucose levels.
The green Mediterranean diet is rich in specific green polyphenols. In addition, it limits red and processed meat.
The researchers found that people on this diet lost double the amount of intrahepatic fat compared to people who did not follow the diet. This may suggest an improved dietary protocol for NAFLD patients.
Increased intake of polyphenols
The green Mediterranean diet is a new eating style that aims to improve a healthy Mediterranean diet by increasing the intake of polyphenols. These are micronutrients that are found in plant foods.
A recent study by the World Health Organization (WHO) linked varied plant-based diets to better human health. While the overall health benefits of a Mediterranean diet are well-known, an increased intake of polyphenols and reduced consumption of red meat may be even more beneficial.
According to the study, people with a Mediterranean diet have reduced waist circumference, hip circumference, and BMI. However, a lack of similar studies has hampered the development of effective nutritional policies.
Other studies have suggested that polyphenols may be related to insulin resistance and the metabolic syndrome.
Limits space for less-healthy foods
The Mediterranean diet (MD) is a globally recognized, healthy dietary pattern. This study aims to evaluate the climate sustainability of this diet by examining the greenhouse gas (GHG) emissions associated with current dietary patterns in Mediterranean and non-Mediterranean countries.
The study also focuses on dietary patterns that deviate from MD health and environmental targets. It uses data from seven Mediterranean countries and 21 other EU28 countries to compare the differences in dietary patterns and greenhouse gas emissions.
The traditional Mediterranean diet focuses on consuming more green plant foods and limiting red meat intake. Eating mostly plants can protect the body from inflammation and oxidative stress, two factors that can increase the risk of chronic diseases.
In addition, eating a diet high in green plant foods can limit the space available to less-healthy foods.
How to Start a Mediterranean Diet
The Mediterranean diet is a way of eating that emphasizes whole foods and a focus on fish and vegetables. It is generally vegetarian but you can add a bit of meat if you choose. Instead of butter, use olive oil in cooking and eat plenty of nuts. Nuts can provide protein and good heart-healthy fats.
The diet is high in “good” monounsaturated fat from nuts and fatty fish, fiber, vitamins, minerals, and protective phytochemicals. It also incorporates a variety of fruits and vegetables.
For example, a Mediterranean-style meal consists of five servings of fruits and vegetables, three servings of pulses, and three servings of whole grains.
If you’re unsure about starting a Mediterranean diet, you can always consult a food pyramid to determine the right amount of each food group.
The pyramid provides a general guideline for meals: half a plate should contain fruits and vegetables, one-fourth a piece of whole grain, and one-fourth a serving of lean protein.
Additionally, the best approach to making a change to a Mediterranean diet is to start with small steps. For example, you can use olive oil instead of butter when sautéing food.
The Mediterranean diet is highly recommended by many experts. It is known to be heart-healthy, plant-forward, and more flexible than other diets. It is also a great way to lose weight.
What Foods Are Not Allowed on the Mediterranean Diet?
You should avoid:
- Fried foods
- sweets
- Red meats
- White flour products
The Mediterranean diet encourages the consumption of whole foods, including fruit, vegetables, nuts, fish, olive oil, and dairy products.
It is important to limit the amount of processed foods you consume, and to check labels when purchasing foods from the grocery store. A good rule of thumb is to substitute one to three processed foods for three servings of whole foods.
The Mediterranean diet is rich in antioxidants, which can help reduce the risk of chronic diseases. The diet also encourages consumption of red wine, which has been linked to cardiovascular health.
However, it is important to note that you can only consume a certain amount of alcohol per day. This limit applies to both men and women. If you are a woman, you can limit the amount of alcohol to one glass of wine a day. Men aged 65 and younger can have two drinks daily.
The Mediterranean diet encourages moderate physical activity to maintain good health. It may include strenuous physical activity, such as running, but it can also include walking or doing housework.
Another important aspect of the Mediterranean diet is portion control. You should be aware that many of the foods in the fourth layer are high in fat, so it is essential to exercise portion control and eat healthy portions of these foods.
The Mediterranean diet is a great choice for anyone looking to lose weight. While it allows you to eat all kinds of food, it does limit some foods with a high calorie content. This diet is not a fad, and it can be tailored to your specific needs and preferences.
According to a 2016 study published in Women’s Health Magazine, those following the Mediterranean diet lost between nine and 22 pounds after a year, while those eating low carbs lost between six and 11 pounds.
Furthermore, a 2018 study reported by the National Library of Medicine found that Mediterranean diet participants gained less weight and had less abdominal fat over five years than those not on the diet.
